CrossFit Republic – CrossFit
Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight)
Every Minute on the Minute for 10 Minutes Complete From the Rack…
Even Minutes (0:00, 2:00, 4:00, 6:00, 8:00): 1 Push Press
Odd Minutes (1:00, 3:00, 5:00, 7:00, 9:00): 3 Push Jerks
Score is load across all 5 sets (Odd Minute + Even Minute = 1 Set).
Loading Based on Push Jerk 1RM
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 70 – 75%
Set 4: 75 – 80%
Set 5: 80 – 85%
What This Workout Is
This is a barbell cycling + overhead timing session under mild fatigue .
You’re pairing:
Push Press → controlled dip/drive and strength
Push Jerk → speed under the bar and receiving position
The structure forces you to:
Produce power
Recover quickly
Repeat the lift with better timing
How the EMOM Actually Works
It’s 10 minutes total, but you’re only building 5 times .
Each “set” is:
Minute 1 → Push Press (1 rep)
Minute 2 → Push Jerks (3 reps)
Same weight for both minutes.
Then you increase the load for the next 2-minute block.
So you are not building every minute, you are building every 2 minutes after completing both movements at that weight .
Intended Focus
Push Press
Controlled dip
Vertical drive
Strong finish overhead
Push Jerk
Same dip and drive
Faster turnover under the bar
Stable catch with active shoulders
The push press sets the standard. The push jerk should feel like a more efficient version of the same drive .
Execution Notes
Keep your dip consistent — no forward collapse
Drive straight up through the bar
Reset between jerk reps if needed
Don’t rush the 3 jerks — quality over speed
Stable neutral spine in the catch of the push jerk
What You Should Be Noticing
Does your dip change as weight increases?
Are you pressing the jerk or actually getting under it?
Does the bar path stay vertical?
If the jerk turns into a press-out, the load is too heavy or timing is off.
Final Thoughts
If the jerk feels harder than the push press, you’re not using your legs correctly or driving yourself under the bar. Focus on speed under the bar.
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Daily Conditioning W.O.D. – 15 Minutes (Time)
5 Rounds for Time of…
15 Box Jumps (24/20)
15 Double Dumbbell Push Press (50s/35s)
Intended Stimulus
This is a short-to-moderate, high-output workout .
Box jumps elevate heart rate quickly
Push press challenges shoulder stamina under fatigue
The goal is to keep rounds consistent without major drop-off.
Time Domain Breakdown
Box Jumps (15): :45 – 1:30
DB Push Press (15): :45 – 1:30
Round Expectation
Per round: 1:30 – 3:00
Total:
Fast: 8–10 minutes
On pace: 10–12 minutes
Longer: 13–15 minutes
If rounds are pushing past 3 minutes early, adjust jump style or DB weight.
Movement Notes
Box Jumps
Step down to manage fatigue
Stay smooth — no rushed, sloppy reps
Find a steady cadence early
Dumbbell Push Press
Use legs every rep
Keep dumbbells stacked overhead
Avoid turning this into a strict press
Break early if needed to avoid shoulder burnout.
Pacing Strategy
Round 1 should feel controlled
Keep transitions tight
Avoid spiking heart rate on box jumps
This workout is about repeatable effort , not a fast first round.
Final Thoughts
If your push press turns into a grind, you waited too long to break so think about breaking early if later round fatigue definitely concerns you.
Step 1:
15 Plate Jumps (2x45s/1×45) or Quarter Squat Jumps in Place
15 Double Dumbbell Push Press (20s/10s)
Step 2:
15 Box Jumps (20/16)
15 Double Dumbbell Push Press (25s/15s)
Step 3: 35s/20s
Step 5: Handstand Push Ups (Highly recommended for anyone who can complete every set in about 2 -3 sets.